Slam Ball Uses and Technique

Relief method for frustration or just a just fun way to train. The slam ball can be applied to various methods such as slams, carry's, throws, and lifting. The purpose of the slam ball is to utilize power generated from our hips (core) and transferred to the extremities. In the next section we'll go over the technique for the slam ball movement.

 

For slam balls the technique starts with the start position. The ball should be placed between the feet. Feet just wider than hip width. Feet slightly turned out. Now from this base of support think of squatting down with the chest up and a flat back. This should replicate the Clean starting position. From here grab the ball with extended arms and proceed to stand up out of the squat with hips and shoulders rising at the same time. At this point we will reach a full extension of our hips thus creating the power to lift the ball efficiently. From here we will shrug and high pull the ball to either catching in the racked position or pressing the ball directly to overhead without pausing in between. Once the ball is overhead we will actively slam the ball to the ground between the feet. The ball will make a bounce and can be caught on the rebound. This catch will allow us to utilize the momentum already generated to our advantage. From here we will simply repeat.

 

For carry's the best way is to rest the ball on the shoulder will running or walking. If the ball is held in the racked position we will fatigue our biceps and erector spinae (located in the lower back). Fun tip: to take the oblique's and the rectus abdominus try walking a distance with the ball on the shoulder. Something mid weight will promote more of a calorie burn since we can cover a longer distance with a medium-heavy weight.

 

For throws we must reach a full extension of the hips to generate the most power. For throws we can go by using a heavy or light weight. For a backwards throw a heavy weight can be utilized since we can use the squat set up position.

For a forwards and side/rotational throw a light to medium ball should be used. This is due to our ability to maintain form and not compensate by using muscles not primarily intended to be used.

 

Finally the lifting applications can be used for movements such as the clean and jerk, snatch, and bench pressing (one or two balls).

 

Keep in mind if you need a quick calorie burn or just a way to vent some steam, the slam ball is a great option to use.